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How to Avoid Hidden Sugar

7:02 AM - January 29, 2015 by Lorelei

The best defense against ingesting hidden sugars is to read labels. When you read the labels, it’s important that you recognize and understand the words used in place of sugar. The label may say rice syrup, organic cane juice, concentrated juice, and so forth. A rule of thumb is that if it ends in syrup, sweetener, or “ose”, as in glucose, it is a sugar. What’s confusing is that a product can say “no added sugars” and still have a highly concentrated form of lactose in it, which is milk sugar.

  • Don’t Eat Candy, Cake, Cookies – This might seem obvious, but it can be deceiving about how much sugar is in these items. One cookie or one piece of cake might not seem so bad. But did you know that one slice of lemon cake from Starbucks is over 400 calories?
  • Skip the Soda – Whether it’s sweetened or has fake sugar soda is very bad for you. One, 12-ounce can of soda may have 8 teaspoons of sugar. Most people would not put that much sugar in their beverage, but the average person drinks one to two cans of soda per day.
  • Avoid Fruit Juice – Many people think that fruit juice is a good alternative to soda, and while it will have actual nutrients in it compared to soda, it still has an enormous amount of sugar at about 6 teaspoons per 12 ounces.
  • Eat Whole Fruit – If you need something sweet, choose low sugar fruit that has fiber such as apples and berries.
  • Watch the Coffee –Unless you enjoy black coffee, you probably eat a lot more sugar than you think you do, especially if you order coffee drinks at coffee shops.
  • Skip Sweet Desserts – It may be difficult to push away the plate when it comes to dessert but if you want to eat less sugar, you’re going to have to do it. Your body will thank you.
  • Check the Components of Your Dinner – Even the dinner that you eat may have hidden sugar. This is especially true with Asian food, or when eating out at restaurants. Choose brown rice over white and uncoated meats over coated.
  • Watch the Sauces, Spices & Condiments – Ketchup has a lot of sugar in it, as does BBQ sauce. Some salad dressings are also full of sugar as do a lot of mixed dry spices like Cajun seasoning.
  • Watch the Cereal – Most people think of cereal as a healthy breakfast food, but even fortified and so-called healthy alternatives are filled with sugar. In addition, many processed grains act as sugar in your system.
  • Avoid Most Restaurant Food – Sorry, but restaurant food is filled with sugar, salt and fat. It’s why it tastes so good. You would be appalled at how much sugar your favorite spaghetti sauce has at that fancy Italian place you love.
  • Skip the Energy Drinks – One reason energy drinks give you energy is because they are full of sugar and caffeine. Plus, while they may give you a short boost, you will fall later anyway.
  • Don’t Trust the Hype – So called healthy foods like yogurt, granola bars, cereal and other popular sweet foods just aren’t healthy. If sugar is in there, anything that was healthy about it has been ruined.

Avoiding hidden sugars is important to helping you maintain a sugar free diet. Any addition of sugar will increase cravings for more sugar. The closer you stick to a sugarless diet, the easier it will become and the less you’ll crave sugar.

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